Daily WOD

Either: 1) With a 30 minute cutoff: 5km Row then Max Distance Run in time remaining. Note Row time and distance covered in the run. Or 2) 2 x OTM for 8 minutes, resting 2 minutes between intervals: A) 3 Push Press (70/50kg) 20 Second Plank Hold B) 3 Muscle-Ups (Sub Transitions) 20 Air Squats   [caption id="attachment_4937" align="aligncenter"...

Mobility 6.15pm WOD Complete as many rounds and reps as possible in 5 intervals of 3 minutes, resting one minute between each interval. Begin each new interval where the previous interval finished. 3 Snatches (62.5/45kg) 6 Burpee Box Jumps (24/20") 9 Sumo Deadlifts (62.5/45kg) [caption id="attachment_4924" align="aligncenter" width="560"] Hoppo and Emily[/caption]...

A) Deadlift 10 x Bar 10 x 50% 7 x 60 % 5 x 70% 3 x 80% 2 x 90% 5 x 1 for 1RM B) AMRAP in 12 minutes: 10 Hand Release Pushups (^ Ring Pushups) 10 Squats (^ Pistols) 10 Situps (^ Weighted 10kg) 10 KB Cleans (24/16kg) (^32/24kg) httpv://www.youtube.com/watch?v=sJUiF0UIeu8 Gotta love Lucky Pants...

Mobility for Shoulders 6.15pm “Daniel” For time: 50 Pull-ups 400m Run 21 Thrusters (45/30kg) 800m Run 21 Thrusters (45/30kg) 400m Run 50 Pull-ups [caption id="attachment_4910" align="aligncenter" width="576"] Steve L[/caption]...

OPEN GYM 7.00 - 9.00am No other classes 7 Rounds for time: 30 Double Unders 15 Wall Ball (9/6kg) 10 Ring Dips [caption id="attachment_4906" align="aligncenter" width="512"] Leighton[/caption]...

Monday - Open Gym Only 7.00 - 9.00am No other classes The Semper Paratus Challenge at CrossFit CrossAxed continues today. First heat starts at 8.30am. [caption id="attachment_4903" align="aligncenter" width="360"] Oz - Muscle-Up Snatch workout[/caption]...

MOBILITY AND WEIGHTLIFTING AS PER TIMETABLE "Randy" For time: 75 Power Snatches (35/25kg) [caption id="attachment_4900" align="aligncenter" width="512"] G-Force[/caption]...

Over the weekend Oz and Jess will be competing in the CrossFit CrossAxed Semper Paratus Challenge. Competition begins tonight with heats for the first event for both males and females starting at 6pm.  There will be an Open Gym from 7-9am on Monday for the public...

Mobility 6:15pm AMRAP in 20 mins 5 Toes to Bar 10 KB swings (24/16kg) 15 x 5m Shuttles (fwd - bwd) [caption id="attachment_1004" align="aligncenter" width="640"] 2 1/2 years and mostly still here...

Healthy Habits Day 2. Stay on target. Be organised and remember why you started. - Front Squat 1 x 10 x 50% of 1RM 1 x 7 x 75% 1 x 5 x 80% 2 x 3 x 85% 3 x 3 x 90% With a 5 minute time cap on each...

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